PROJECT

HUMAN FLAG

SIMONATA
CONTENTS
INTRODUCTION HUMAN FLAG PUSH-UPS/
Targeted Muscles PULL-UPS
Static Versus Dynamic Exercises
SUPPLEMENTARY
HUMAN FLAG TECHNIQUE EXERCISES

SEGMENTAL HUMAN SHOULDER

FLAG POSTURE ADDUCTION EXERCISES
• Hands And Grips Cable Shoulder Adduction
• Elbows Wide-Arm Pull-Ups
• Shoulders
• Head SHOULDER
• Torso ABDUCTION EXERCISES
• Lower Limbs Lateral Raises
Shoulder Press
WARM-UP
Active Range Warm-Up CORE
Gentle Resistance Warm-Up Dragon Flags
Reverse Hypers
Side Leg Raises
FUNDAMENTAL EXERCISES
Flag Plank
Flag Plank With Leg Lift TRAINING INFORMATION
45-Degree Flag
Training The Flag
Upright Flag
Prioritize
Kick To Flag And Lower
Progressive Overload
Inverted Flag
Should You Train To Failure?
Human Flag With Band
Muscle Soreness
Free Isometric Holds
Optimizing Progress
Active Rest
TRAINING THROUGH THE
FULL RANGE OF MOTION WORKOUT ROUTINES
Negatives
Raises Through Range

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DISCLAIMER
Prior to commencing any
exercises, it is the responsibility
of the reader to consult a
registered health professional
regarding participation in this
program.

The author does not assume

responsibility for any injuries or
damages arising from the use of the
information contained herein. Use the
following material at your own risk.

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VIDEOS
It is strongly advised that you watch all
the included videos. The entire video
collection is available on the Simonster
Strength website and can be accessed
after logging in. Each exercise included
herewith will refer directly to the
relevant video link. Video password is
SimonsterFlag1

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INTRODUCTION
The iconic human flag is a symbol of calisthenics prowess. Also known
as the side lever, the flag involves suspending the body parallel to
ground with the hands gripping bars or a pole overhead. The skill
demands a high degree of strength and neuromuscular control
from multiple areas of the body and is justified in being a symbol of
calisthenics proficiency.

If you have little experience with bodyweight training, upon first

attempt the flag may seem like an impossible goal; however, it is a
very achievable skill. This resource will guide you through systematic
progressions to master the human flag. Be patient and consistent with
your training and the results will be extraordinary.

Unlike the planche or front lever, which involve symmetrical

muscle contractions on both sides of the body, training the flag
involves recruiting different muscles on separate sides of the body.
Consequently, this skill can be performed on both sides—left arm on
top or left arm below. Like most skills of this nature, your flag will likely
be stronger on one side than the other. Although it can be frustrating,
it is recommended that you train both sides to build strength evenly
and reduce muscular asymmetries.

Having a solid foundation of pulling strength, such as pull-ups

and/or basic front lever strength as well as pushing strength
such as push-ups and/or basic planche strength, will make
learning the flag easier. In addition, a strong core and
good balance will speed your journey to the flag.

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TARGETED MUSCLES
A knowledge of which muscles are used is not essential for achieving
the human flag, but many find it useful or interesting. Feel free to skip
over this section if anatomy is not of interest to you.

In the human flag, the top arm pulls forcefully as the bottom arm
simultaneously pushes forcefully. When holding the flag there is no
movement; the muscles are contracting statically (isometrically). The
force generated by the top arm is isometric shoulder adduction. The
shoulder muscles that generate this force are the same ones used
during a wide arm pull-up—the shoulder adductors, which includes
the latissimus dorsi, teres major, sternal head of the pectoralis major,
and the long head of the triceps. To keep the body symmetrical, the
top shoulder blade should be retracted and depressed against gravity.
Additionally, a downward rotation force should be generated to help
keep the body horizontal. This requires the contraction of pec minor,
the rhomboids, and the middle and lower trapezius.

The bottom arm generates an isometric shoulder abduction force

using the deltoid and long head of the biceps. The scapula should
be protracted and elevated against gravity to achieve a symmetrical
posture. An upward rotation force should also be generated to help
keep the body horizontal. This is achieved through the contraction of
the upper trapezius, levator scapula, and serratus anterior.

As the shoulder muscles contract, the core and hip muscles must
also engage to maintain the body in a straight line. The core muscles
of the top side (quadratus lumborum, internal and external oblique
and erector spinae muscles) contract to hold the trunk horizontal and
resist lateral flexion.

The top hip abductors contract to keep the top leg in line with the
torso as the bottom hip adductors contract, keeping the bottom leg
from dropping. Although these hip muscles are engaged, they are not
working as close to their full capacity as the shoulder and core muscles
and are therefore not considered “primary” muscles utilized during the
human flag.

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STATIC VERSUS
DYNAMIC EXERCISES
There is more to mastering the human flag than the static horizontal
hold. One can learn to lift to or through the horizontal position, lower
to the position, or perform human flag lever pull-ups/push-ups. Static
(isometric) exercises refer to those exercises where muscles contract
without movement; a horizontal human flag hold is an example of this.
Dynamic exercises refer to exercises where muscle contractions are
associated with movement, for example, human flag raises. You do
not necessarily get human flag raises and pull-ups/push-ups for free
through training only static exercises. Similarly, you do not optimize
static holds through only training dynamic exercises. To maximize the
utility of the human flag and develop versatile strength, a combination
of static and dynamic exercises should be used to optimize both static
holds and dynamic movements such as the raise and pull-up/push-up
variations.

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HUMAN FLAG TECHNIQUE
Understanding the mechanics of the human flag will assist with
achieving it. The human flag takes a level of coordination to pull
forcefully with the top hand, while pushing forcefully with the bottom
hand. This is an unfamiliar motor pattern to most people and, like all
skills, takes practice to master.
In the isometric human flag, the body should be in a straight line from
the head to the toes, with the body orientated sideways so the chest is
perpendicular to the ground.

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segmental human flag posture
HANDS AND GRIPS
The flag can be performed on a vertical pole or two horizontal bars,
such as stall bars. Initially, I recommend learning on horizontal bars, as
it is a more natural position for the wrists and makes it easier to grip,
balance, and prevent sideways movement. I also recommend placing
your hands at the edge of the stall bars to ensure they are directly on
top of each other.

The hands can be positioned at varying widths. Generally, wider grips

are easier, and you can grip as wide as you please within the limits
of your head touching the bars or pole. Choose a width that feels
comfortable for you. Positioning the hands close together will make
this skill harder, by lengthening the lever and putting the arms in a
disadvantageous position to generate force.

When performing the flag on a vertical pole a variety of grips can

be used. Both hands can use a pronated grip, a supinated grip, or a
combination of the two (if you are unfamiliar with these terms, see
the video to clarify). Another noteworthy position, often utilized by
pole dancers, is the “twisted” grip which involves extreme pronation in
addition to internal rotation of the top shoulder. If you are practicing
on a vertical pole, it is encouraged that you initially train using the grip
that feels most comfortable.

ELBOWS
Elbows should be straight when performing the flag.

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segmental human flag posture

SHOULDERS
The angle of the shoulders will be determined by the width of the
hands. As mentioned earlier, wider grips are generally easier.

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segmental human flag posture

SHOULDER BLADES
A basic understanding of scapula (shoulder blade) mechanics is useful
for achieving the flag. The simple explanation to ensure correct shoulder
blade position is to push the bottom arm tall and pull the top arm short,
while keeping the elbows straight.

An in-depth understanding of scapula mechanics is not necessarily

advantageous for achieving the human flag, but many find it useful or
interesting. Feel free to skip over the following paragraphs if this does
not interest you.

With regards to calisthenics, there are four main scapula positions you
should know about: retraction (pulling the shoulder blades together),
protraction (separating the shoulder blades or rounding the shoulders),
elevation (lifting the shoulder blades toward the head), and depression
(pulling the shoulder blades down). With regards to the flag, an
additional understanding of upward and downward rotation is useful.
Upward rotation refers to the scapula rotating, so the shoulder socket
points upward. This is generally coupled with abduction of the shoulder
(lifting the arm out to the side). Upward rotation of the scapula can be
visualized as rotation of the scapula as if rolling toward the midline or
spine. Downward rotation refers to the scapula rotating so the socket
points down and is coupled with adduction of the shoulder (bringing
the arm down toward the midline). This can be visualized as rotation of
the scapula as if rolling away from the midline.

As a general, simple rule, when learning static calisthenics skills, one

should try to either keep the shoulder blades in the neutral position
or do the opposite of what gravity is trying to impose on them. These
options are essentially different gradations of the same thing. To keep
the shoulder blades neutral, you must actively fight what gravity is trying
to impose, to some degree. To achieve the opposite scapula position to
what gravity is trying to impose, you must fight it further.

For example, in the position at the top of a push-up, in the absence of

muscles acting on the shoulder blades, gravity would cause the chest
to drop toward the ground, resulting in relative scapula retraction.
Therefore, the intention should be to actively protract the shoulder
blades, either to a neutral position or beyond.

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segmental human flag posture
Personally, my preference is to try to overcome gravity maximally with
the shoulder blades.

Scapula control is imperative for the human flag. Using the principle
above in the horizontal flag, the top shoulder should retract as the
bottom shoulder protracts to lift the body. In addition, relative upward
rotation and elevation forces of the bottom scapula, coupled with relative
depression and downward rotation forces of the top scapula, will result
in the body rising against gravity toward vertical. This becomes even
more complicated when performing flag raises through the entire range.

The aforementioned scapula movements can be difficult to isolate,

especially when performing the complex task of the flag. Luckily, isolated
control of the above movements is not required to master the flag. As
mentioned earlier, an easy way to know what to do with each shoulder
blade is to try to pull the top arm into the body to make it as short as
possible, while trying to push the bottom arm out of the body to make
it as tall as possible. If you do this, the scapula should naturally conform
to the intended position. This principle remains true when training the
flag through range, which will be covered in a later section.

HEAD
The head should be in a neutral position, in line with the rest of the
body.

TORSO
The torso should be in a horizontal line, perpendicular to the pole or
bars with the body orientated sideways

LOWER LIMBS
Lower limbs should be in line with the torso, knees straight and toes
pointed.

Common mistakes when performing the flag involve bending the

arms, arching the back, or angling the body so the chest is no longer
perpendicular to the ground.

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WARM-UP
Before commencing each training session it is important to warm-up.
You should not become fatigued during the warm-up; its purpose is to
prepare the body for training, improve performance, and reduce the
risk of injury. The warm-up should take no longer than 10-15 minutes
to complete.

ACTIVE RANGE WARM-UP:

This involves moving relevant joints through their full range of motion.
Perform each exercise with 10 repetitions.

WRIST CIRCLES — With your arms out to the side, make a fist and
perform circles with your hands. Once you have completed 10
repetitions, repeat in the opposite direction.

ELBOW ACTIVE RANGE — With your arms out to the side, bend your
arms at the elbows, focusing on contracting your biceps. Then extend
your elbow, fully focusing on contracting your triceps.

ARM CIRCLES — Move your arms through their full range in a circular
motion, attempting to keep the arms as close together as possible
throughout the circle. Start with a forward direction and ensure you
control the movement through the full range, rather than swinging
your arms. Perform for 10 repetitions and repeat in the other
direction.

WARM-UP

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warm-up

GENTLE RESISTANCE WARM-UP:

This is to further prepare the neuromuscular system.

SIDE PLANK RAISES — This exercise is to prepare the core muscles

for training. Start in a side plank position, supporting your upper body
with your forearm. From here, lower the bottom hip to touch the floor,
then lift back to the starting position and hold for 3 seconds. Repeat
for 8 repetitions on both sides.

45-DEGREE FLAG RAISES — For further information on the 45-degree

flag, refer to the relevant section under Fundamental Exercises.

This exercise is useful for building strength for beginners, but can also
be utilized as a warm-up exercise for more advanced athletes. If you
find the 45-degree flag challenging and use it in your training sessions,
there is no need to perform it in your warm-up.

Hang from a horizontal bar with one hand and place your other hand
out to the side so it touches the vertical beam. From here, keeping the
arms straight, pull with the top arm, as you push with the horizontal
arm, so the body assumes a 45-degree angle. Once it has reached
this position, hold momentarily, then control the movement back to
a vertical hang and repeat for 5 repetitions. Make sure you do this on
both sides.

RESISTANCE BAND ABDUCTION AND ADDUCTION — Although not

imperative as part of the warm-up, these are a great alternative for the
45-degree flag raises for beginner athletes. More advanced athletes
may also choose to include these if a more thorough warm-up is
desired.

RESISTANCE BAND ABDUCTION — Grip the end of the resistance

band with each hand, then step on it to provide tension. From here,
while keeping the arms straight, lift them out to the side to roughly
head height, before lowering back to by your sides. Repeat for 5-10
repetitions, short of fatigue.

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warm-up
RESISTANCE BAND ADDUCTION — Hang the resistance band over
an overhead bar and grip the ends of the band with each hand.
Adjust your grip so the band provides tension at around head height.
Keeping the arms straight, pull the band to your sides, then control
the movement as they return to the starting position. Perform for 5-10
repetitions, short of fatigue.

In addition to the listed warm-up, it is important to gradually build

toward your current training intensity. Do not skip straight to the most
advanced progression you can perform, rather, perform a couple of
sets of easier exercises short of fatigue, gradually building to your level.
For example, if you can hold a straddle flag for 5-10 seconds, you may
perform a set of the upright flag and a set of band-assisted straddle
flag, both short of fatigue before starting your training sets.

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FUNDAMENTAL EXERCISES
The following exercises will help you progress towards the flag. When
you can perform the exercise for the suggested sets and reps, progress
to the following exercise.

Fundamental exercises should be performed within the specified

dosages, stopping just shy of technical failure (the point where you are
no longer able to perform the exercise with good form, due to fatigue).
Adjust the difficulty of each exercise to fatigue within the specified
repetition range.

Rest for 2-3 minutes between sets, or until you feel ready to complete
the next set at the given intensity. Alternatively, if you’re swapping sides
each set, rest approximately one minute between training each side.

Relevant fundamental exercises should be performed twice or more per

week, allowing at least 48 hours between training sessions to optimize
recovery.

When designing a training program,

exercises can deviate from the above
dosages. However, for those unfamiliar
with exercise prescription principles,
it is recommended that you use the
suggested dosages or example
programs outlined later in this
guide. Beginners
are encouraged
to start with
smaller
workloads
and build with
experience.
For example, start with
fewer sets per exercise and
build over time.

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FUNDAMENTAL EXERCISES

FLAG PLANK
The flag plank is a great exercise to familiarize you with the flag position
and mechanics and to develop necessary core strength. Start with your
hands positioned on the stall bars as they would be for the flag, with
your bottom hand gripping the lowest bar. Once you have gripped the
bars, form a side plank with your body. Push with the bottom hand and
pull with the top hand to reduce the amount of weight supported by the
feet. Ensure the body is orientated in a straight line from the shoulders
to the toes. Elevating the feet to be in line with the bottom hand by
placing them on an object can make this exercise more comfortable.
Build to holding this for three sets of 20-30 seconds every second day.

This exercise can also be done with a vertical pole by placing the
bottom hand on the ground, partially gripping the pole, and the
top hand gripping the pole above the head.

As with all exercises, ensure you do this on both sides

for structural balance

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FUNDAMENTAL EXERCISES

FLAG PLANK WITH LEG LIFT

This is a progression from the prior exercise that will help familiarize
you with the straddle flag position, while increasing demands on
balance, and the hip abductor muscles. Perform the flag plank then
abduct both legs by lifting the top leg and pushing the bottom leg into
the ground, so the body forms a horizontal line. Try to reach a position
where the body is symmetrical on each side of your spine, mimicking
the straddle flag. Build to holding this for three sets of 20-30 seconds
every second day. When you can perform this with proper technique,
remove the previous exercise.

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FUNDAMENTAL EXERCISES

45-DEGREE FLAG
The 45-degree flag will help familiarize you with flag mechanics,
without the heavy strength demands. Hang from a horizontal bar with
one hand and place your other hand out to the side so it touches the
vertical beam. Keeping both arms straight, pull with the top arm as you
push with the horizontal arm to angle the body to the side. The body
should assume a 45-degree angle and be in a straight line from the
shoulders to the toes.

By moving closer to the vertical beam, you will increase the demands
on the horizontal (pushing) arm. By moving further away, you will
increase the demands on the vertical (pulling) arm. Try to find a
position where the demands on each arm feel equal.

Build to holding this for 3 sets of 15 seconds.

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FUNDAMENTAL EXERCISES

UPRIGHT FLAG
There is more to the flag than the horizontal position. The flag
can be performed on a continuum between upright and
inverted. Learning the upright flag will be important for
the following exercises, and help develop strength and
control. In addition, it will provide a foundation when
working toward controlling the flag through its full
range.

The upright flag (and the inverted flag,

which will be covered later) is performed
slightly differently to the horizontal
flag. In the horizontal flag, the body
faces sideways, while in the upright
flag, the chest faces toward the
bars. Start by standing a few
inches from the stall bars, with
your body facing them, and
position your hands as you
would for the flag. Pull with
the top arm while pushing
with the bottom arm so you
become light on your feet.
Keep your chest facing the
bars as you do this. From
here, bend the knees to lift
your feet off the ground. This
can also be done using higher
handles so the knees remain
straight. In the upright flag
position, push your chest
as far from
the bars as
possible
while
keeping your
body facing
the bars.

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FUNDAMENTAL EXERCISES UPRIGHT FLAG

To keep this exercise objective, you can use a mechanical block to

guide intensity. Set an object such a yoga block on the floor and
ensure your feet are positioned behind it. The further the block is
positioned from the bars, the harder the exercise will be. Measure this
distance to ensure intensity is upheld and progressed over time. By
using measurement to ensure consistency between sets you can be
confident increases in hold times are indicative of progress rather than
a reduction in intensity.

Build to holding this for 3 sets of 15 seconds.

UPRIGHT FLAG RAISES

The upright flag can also be performed dynamically by doing upright

flag raises. To do this, set the block at an intensity you can achieve,
but not hold for 15 seconds continuously. Then perform
repetitions moving between an easy upright flag
with your feet in front of the block, and lifting to the
increased intensity with your feet behind it. Build
to performing this for 3 sets of 5 repetitions. To
increase the difficulty, perform 1-2 second holds
in the harder position.

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FUNDAMENTAL EXERCISES

KICK TO FLAG AND LOWER

This exercise involves kicking into the flag position and attempting
to hold it, before controlling the descent back to the feet. Initially,
start with the legs apart and simply get to the straddle flag position
before descending back to your feet. As you get stronger, fight against
gravity so you descend slowly. Eventually, you will be able to hold the
horizontal position momentarily, before lowering. When you can hold
this for a couple of seconds, progress to performing the same exercise,
with the legs coming together at the top and controlling the descent
through the upright flag as you return to the feet.

Build to performing this for 3 sets of 5 repetitions with 2-second holds

in the horizontal positions.

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FUNDAMENTAL EXERCISES

INVERTED FLAG
Performing holds in the inverted position will help improve the balance,
strength and neuromuscular control for the flag. In addition, it will
provide a solid foundation for training the flag through its full range of
motion. Like the upright flag, your weight is distributed closer to your
hands, meaning less force is required to hold this position compared
with the horizontal flag.

The inverted flag position is

performed similarly to the
horizontal flag, by pulling with the
top arm and pushing with the bottom
arm, however, like the upright flag, the
chest faces toward the bars rather than
sideways.

Set your grip and walk your feet up the stall

bars into an inverted position, with your
chest facing the bars. Initially get to a tuck
position, which requires less force and is easier
to balance. When you are comfortable with the
tuck variation, extend the lower limbs to perform
a straight body inverted flag. Doing this initially
can be quite intimidating, but having a solid base of
handstand or other inversions can help overcome this
fear. If you do not feel confident, it is recommended you
have someone you trust to spot you when performing this.

Build to holding this for 3 sets of 15 seconds.

Body angle and lever length are linked. The more you approach
horizontal from the vertical positions, the further your weight is
distributed from your hands, and the harder the skill becomes. With
the inverted position, you can therefore start vertical and try to approach
horizontal as you get stronger. For example, when the inverted flag
feels comfortable for 15 seconds, you can try to lower slightly toward
horizontal to increase the challenge.

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FUNDAMENTAL EXERCISES

HUMAN FLAG WITH BAND

In addition to the previous exercises, you can perform assisted flags
with a resistance band. This will help you get a feeling for the flag
and accumulate time under tension when you aren’t yet able to hold
the flag position. To perform this exercise, anchor a resistance band
above your top hand and place your top foot in it. From here, lift into a
straddle flag, and the resistance band will help maintain your body in
a horizontal position. Use progressively thinner bands until you can do
the straddle flag unassisted, then use this method to train the full flag.
Build to holding for sets of 3 sets of 15 seconds.

ISOMETRIC FLAG
When you are able, practice performing the flag unassisted for
increasing periods. Initially start with easier positions such as straddle
flag and progress to the full flag as your capacity improves.

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TRAINING THROUGH
THE FULL RANGE OF MOTION
The following exercises will help you master the flag through its full
range of motion; through the continuum of positions between the
upright flag and inverted flag.

SCAPULOHUMERAL RHYTHM
The desired scapula position for the horizontal flag has been described
earlier, however when altering the angle of the flag the desired scapula
position changes. For example, in an upright flag, both shoulders
should predominantly depress. Whereas in the inverted flag, both
shoulders should predominantly elevate.

Rather than trying to remember scapulae position for each posture,

an easier way to know what your shoulder blades should be doing is
to adopt the principle explained earlier of trying to pull the top arm
shorter and push the bottom arm longer, regardless of what position
you are in.

BODY ORIENTATION
In the horizontal flag, the body faces sideways, while in the upright and
inverted flag, the chest faces toward the bars. When looking at body
angle in the continuum of range, the body starts facing toward the
pole in the upright position, then angles progressively more sideways
as it approaches horizontal, before progressively angling back to
face the bars as the body approaches the inverted position. This is to
ensure natural, healthy shoulder positions in the vertical postures.

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TRAINING THROUGH
THE FULL RANGE OF MOTION
NEGATIVES
When you have mastered the upright and inverted flag positions, it is
useful to be able to move between them. A great way to build strength
for transferring between these positions is with negatives, where you
lower in a controlled manner through the full range of movement.

Start by getting into an inverted flag and gently lower through the
horizontal flag, down to the upright position. Try to perform this
slowly, with each rep lasting 3-5 seconds. When you reach the upright
position after lowering, hold it momentarily before kicking back to the
inverted position and repeat for 3 sets of 3-5 reps.

Remember that your body orientation should change with the angle.
As you approach horizontal it should turn sideways, then angle back
toward the bars as it moves to upright. Initially perform this with a
shorter lever position such as a tuck, then progress to longer levers
such as a straddle as you get stronger. When performing this in tuck,
allow the hips to extend as you approach horizontal, then immediately
tuck again after passing the horizontal as it will keep the weight
distributed closer to the axis of the body.

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TRAINING THROUGH
THE FULL RANGE OF MOTION
RAISES THROUGH RANGE
When you have built the strength with negatives, you can focus on
the positive portion by lifting through range. As mentioned earlier,
start with shorter levers and progress to longer ones as you are able.
Build to performing this for 3 sets of 3-5 repetitions. To bridge the gap
between levels, you can perform the positive with a shorter lever and
the negative in the more difficult position you are trying to progress to.
For example, you may lower in the full position, then tuck your legs to
lift to the top. This will increase the difficulty and help build strength
for the concentric phase.

PARTIAL RANGE RAISES

If you feel a weakness through a certain portion of the range,

performing raises or negatives through a partial range is a great way
to build strength in this area.

To target the top half of the range, start with an inverted flag and
lower toward horizontal before lifting back to the upright position.
Build to performing this for 3 sets of 3-5 repetitions.

To target the bottom half, start in the upright flag and lift to the
horizontal position, then control the descent back to the upright
flag and repeat. Build to performing this for 3 sets of 3-5
repetitions.

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HUMAN FLAG
PULL-UPS / PUSH-UPS
Once you have mastered the horizontal flag, another impressive feat
of strength utilizing the flag is the human flag pull-up/push-up. This
exercise is so named as it resembles pull-ups or handstand push-ups,
in the horizontal plane.

Start in a horizontal flag and bend both arms to bring the head in line
with the hands, before pushing both arms straight back to the starting
position. This can be done in the full position with the legs together,
or in the less difficult straddle position. The body should remain
horizontal the whole time. The pulling phase is done predominantly
with the top arm and the pushing phase is done predominantly with
the bottom arm. The pulling and pushing themselves are not difficult
as these actions are across, rather than against gravity. The challenge
of this exercise lies in trying to maintain the body in a horizontal
position while bending and straightening the arms.

A useful way to progress toward doing these is to perform them with

assistance from a resistance band, progressing to thinner resistance
bands as you get stronger. Build to performing these for 3 sets of 3-5
repetitions.

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SUPPLEMENTARY EXERCISES
Supplementary exercises are not essential but can be used to
correct specific weaknesses, accelerate progress, and add variety to
your training. Perform these on the same days as the fundamental
exercises to allow your muscles time to recover between sessions. If
you are struggling to progress with your flags, building a foundation of
strength with the supplementary exercises can help to speed progress.

When performing the supplementary exercises, adjust the difficulty

(i.e., the weight lifted or resistance of the band) to fatigue within the
specified repetition range.

As mentioned earlier, exercise prescription can deviate from the above

dosages. However, for those unfamiliar with exercise prescription
principles, it is recommended you use the suggested dosages
or example programs outlined later in this guide. Beginners are
encouraged to start with smaller workloads and build with experience.

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SHOULDER ADDUCTION EXERCISES
As the shoulder adductors of the top arm contract in the human flag
to pull and maintain the body in the horizontal position, training these
muscles with additional resistance exercises can help build strength
and size relevant to the flag.

CABLE SHOULDER ADDUCTION

Find a cable machine, anchor the cables high and hold a handle in
each hand. Keeping the arms straight, pull your hands to your sides,
then control the movement back to the starting position. Perform for 3
sets of 8-12 repetitions.

WIDE-ARM PULL-UPS
Hang from a bar with the hands slightly wider than shoulder-width
and perform a pull-up bringing your chin above the bar. Build to
performing 3 sets of 8-12 repetitions. If you’re unable to do this
unassisted, anchoring a resistance band between your hands and
placing your feet in it can assist. When you can perform 3 sets of 12
reps with a band, progress to a thinner one until you can perform
pull-ups unassisted. If you can do 3 sets of 12 reps without difficulty,
adding weight with a belt or weight vest can increase the intensity and
allow you to progressively overload.

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SHOULDER ABDUCTION EXERCISES
The shoulder abductors of the lower arm contract in the human flag to
help push and maintain the body in the horizontal position. Training
these muscles with additional resistance exercises can help build
strength and size relevant to the flag.

LATERAL RAISES
Stand upright holding a dumbbell in each hand and with straight arms,
then lift them out to the side until your arms are abducted at least 90
degrees. Then control the movement as you lower your arms back by
your sides. Repeat for 3 sets of 8-12 repetitions.

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SHOULDER ABDUCTION EXERCISES

SHOULDER PRESS
Sit on a bench with your back upright holding a dumbbell in each
hand, with the elbows bent and hands above your shoulder. From
here, lift the dumbbells overhead so the arms are straight before
controlling them back to the starting position. Repeat for 3 sets of 8-12
repetitions.

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CORE EXERCISES
DRAGON FLAGS
Dragon flags are useful for building core strength; particularly relevant
to the range of motion between a horizontal flag and an inverted flag.
Start by lying on your back and gripping a sturdy object behind you for
support. If using a bench, you can hold the bench under your head. On
the floor, you can hold a low horizontal bar, such as the lowest bar on
stall bars, or a vertical pole. The dragon flag involves lifting the body
in a straight line toward vertical, then lowering back to a horizontal
position, with only your upper back and head touching the bench/
floor.

In the full dragon flag, the body below the upper back should be in a
straight line throughout the movement. Maintain a posterior pelvic tilt
by contracting the abs and gluteals.

The dragon flag can be performed in various postures. The

closer your weight is distributed to your shoulders, the
easier it will be. For example, the tuck, straddle,
and full positions will be of increasing
difficulty. Select a level you can perform
with good quality for 3 sets of 5-8
repetitions. If you feel your back
arching,
reduce the
intensity.
Adding
ankle
weights
can
increase
the intensity
beyond the full
variation.

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CORE EXERCISES

REVERSE HYPERS
This exercise is particularly useful for building core strength relevant
to the range of motion between the upright flag and horizontal flag.
Start with your chest resting on a box or high bench, with the hips bent
at 90 degrees with your lower limbs over the edge. Extend your hips
so your body is in a straight line, hold for 2 seconds then slowly lower
back down. This can be done in tuck, straddle or full positions, with
increasing difficulty. Perform this for 3 sets of 8-12 repetitions. When
the full variation is no longer challenging, adding ankle weights can
increase the difficulty.

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CORE EXERCISES

SIDE LEG RAISES

This exercise is useful for building core strength relevant to the
horizontal flag. Start by lying on your side on a bench with your hips
at the edge of the bench and lower limbs unsupported. From here,
without turning the body, let your legs drop below the bench, then
lift them back to horizontal and hold for 2 seconds. Repeat for 3 sets
of 8-12 repetitions. If this is not challenging adding ankle weights can
increase the intensity.

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TRAINING ADVICE
TRAINING THE FLAG
The complex nature of the human flag makes it demanding on both the
neural and muscular systems. As it has a large skill and coordination
component, it is recommended that you train it frequently. Start with
2-4 exercises, 2-3 times per week.

PRIORITIZE
Exercises should be prioritized in order of importance, with the ones that
best reflect your goals performed earlier on. As a result, the fundamental
exercises will generally take priority. This concept extends beyond the
human flag. To maximize human flag progress, related exercises should
take priority over other exercises performed in the same session. For
example, if flag is your primary goal and you are training other skills or
exercises in the same session, your flag training should come first.

PROGRESSIVE OVERLOAD
Strength training works by the body adapting to imposed demands. To
optimize strength gains, increased stimulus or stress must be placed
upon the body as it gets stronger; this is known as progressive overload.
Increasing the number of repetitions, hold time, difficulty of an exercise,
and adding an extra set are all methods of progressive overload.
A conscious effort should be made to progress your training when
possible. Aim to increase one variable at a time when overloading to
not overwhelm yourself. A realistic goal may be to increase one variable
per week for each given exercise.

A simple way to do this is to select an intensity you can perform with

the specified set and rep range. Start by performing sets of reps at the
lower end of this range, building toward the higher end of the set and
rep range over time. When you can comfortably perform the high end
of the set and rep range, increase the intensity, modify reps accordingly,
and repeat this process.

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TRAINING ADVICE

AN EXAMPLE OF PROGRESSIVE OVERLOAD USING

ISOMETRIC HOLDS FOLLOWS:
Week 1 / 3 SETS OF 12 SECONDS
Week 2 / 3 SETS OF 14 SECONDS
Week 3 / 2 SETS OF 15 SECONDS, 1 SET OF 14 SECONDS
Week 4 / 3 SETS OF 15 SECONDS
Week 5 / 3 SETS OF 10 SECONDS ON MORE DIFFICULT LEVEL
Week 6 / 3 SETS OF 12 SECONDS ON MORE DIFFICULT LEVEL

Note that as the difficulty of the exercise was increased, the duration
decreased. This still represents progressive overload, assuming
that the person was unable to complete 3 sets of 10 seconds at this
difficulty previously.

When you can complete the higher end of the prescribed repetition
range or hold time for an exercise, increase the difficulty of the
exercise rather than continuing further with endurance. Training for
high repetitions will not optimize the strength gains which are required
for the human flag.

If you find you are unable to perform the last set in its entirety with
correct form when increasing the number of repetitions or seconds,
break the final set into multiple smaller sets. This is known as rest-
pause training and is useful to force progress. For example, if you have
plateaued on 3x10 seconds for a flag isometric hold at a certain level
and can just manage the last set, it is unlikely you will be able to move
straight to 3x12 seconds. You will likely fail earlier on the final set. You
can bridge this gap when attempting to overload to 3x12 seconds by
performing:

1x12 seconds / PAUSE 2-3 MINUTES

1x12 seconds / PAUSE 2-3 MINUTES
1x 8 seconds / PAUSE BRIEFLY
1x 4 seconds

This way you have increased the total volume of work performed,
encouraging progress.

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TRAINING ADVICE

SHOULD YOU TRAIN TO FAILURE?

Technical failure refers to the point where you can no longer complete
a repetition of an exercise or continue to hold it with decent form.
When training to failure, you will experience more fatigue, and capacity
for subsequent sets and potentially even training sessions will suffer.
You will earn the same strength gains stopping each set just shy of
failure. In addition to reducing injury risk and being a more tolerable
style of training, this method will also allow you to complete more
volume over time, which is an important factor in gaining strength.

Consequently, the recommended approach is to train close to failure,

but not until you absolutely can’t perform another rep or hold another
second. Stop each set 1-2 reps shy of failure for dynamic exercises, or
a couple of seconds shy of technical failure for isometric exercises.

MUSCLE SORENESS
Delayed onset muscle soreness 1-2 days after strength training is a
normal occurrence. This is particularly true for unfamiliar activity, such
as beginning a new program. The degree of soreness will reduce with
repeated exposure to training. The level of muscle soreness does not
represent how effective a workout was, nor is it required for strength
gains. To prevent excessive soreness, a gradual increase in volume and
intensity is advised. This will help manage fatigue and promote faster
strength gains. If you are consistently sore at the beginning of your
next work out, reduce the volume or intensity and build as soreness is
managed.

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TRAINING ADVICE

OPTIMIZING PROGRESS
Achieving the flag takes patience and dedication. Prior to commencing
the program, take objective baseline measurements and re-measure
at intervals to monitor progress. For example, measure the maximal
isometric hold time for a certain flag position, such as the longest
duration you can hold an upright flag. Based on this information, set
short-term achievable goals to work toward. This will help you stay
motivated as you achieve and set new goals along the way. Reviewing
videos of you performing the exercises is also useful to ensure correct
technique and monitor your progress.

ACTIVE REST
To optimize progress, training the flag is encouraged 2-4 times per
week, with at least 48 hours rest between sessions. This is to allow
recovery between sessions, optimizing the quality of training and
consequently progress. Make sure you are not performing strenuous
activity with the muscle groups used for the flag on your rest days. This
does not mean you should be sedentary. Training opposing or unused
muscle groups is permitted and even encouraged for structural
balance. For example, you may choose to train legs on days between
flag training, or handstands as this is mostly skill-based and not very
strenuous on the muscles.

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WORKOUT ROUTINES
Included with this program are example workout routines that you
can follow to progress toward the flag. There are three options with
increasing difficulty. Select a level that is appropriate for you.

Select the difficulty for each exercise that you can perform for the
specified number of repetitions before technical failure, and perform for
the specified number of sets on each side. For isometric hold exercises,
repetitions refer to the number of seconds. Rest periods are defined in
minutes.

Each program is divided into three phases. Each phase should be

performed for eight weeks total with the last week being a planned
recovery week (deload week). During this week reduce the number of
sets of each exercise by 1/2 or 1/3.

“If it ain’t broke, don’t fix it”

If the current program or phase is continuing to yield progress, there

is no need to change it. In this scenario, it is acceptable to perform the
phase and deload week then repeat the same phase for another cycle
before moving on.

To create your own program, choose 3-4 exercises for each session
and perform 3-4 sets of each exercise at a level that is challenging
but achievable for you. Include at least 2 fundamental exercises in
each session. Perform this 2-4 times per week for 6-8 weeks before
altering the exercises. Those concurrently training planche or levers
can use exercises related to these skills rather than the aforementioned
supplementary exercises.

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WEBSITE
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